WODs

Mon, Jan 22 2024

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (332 days ago)

20240115 JTS Day 5 (Strength Block

(Weight)
Title: Day 5: Legs and Plyos -
SuperSet:
A) Back Squat : 4x5 at 90%-92% of your 8RM
B) Progressive Box Jumps- (2 boxes in a row lined up): 4 x 2 times each set Superset with Back squats

Shoulder Press:
- 3 x 10 + 1 set to failure with 60-70% 1RM

Bodybuilding work:
1. Stiff leg deadlift with barbell on deficit - 2 x 10 + 1 set to failure

2. Bulgarian Split squat - 2 x 10 + 1 set to failure

3. Lunges with DB - 2 x 10 + 1 set to failure

4. Copenhagen Plank- 3 x 45 seconds each side

Sarah	BS-(115x5)x4-SP-(55x10)x2-55x12;RDL-95#x10)x2-95#x Rx	BSS-(10#DBsx10)x2; step forward and back lunges 3x10 per leg; scaled on knee-2xLeft on top(:21/:15)2xRight leg on top(21:130)
Duane	BS-(195x5)x4; SP-(95x10)x2-95x15;RDL-(135x10)x2-135x15 Rx	BSS-(75#BBx10)x2; 75#BB walking lunges 3x10 per leg; scaled on knee-2xLeft on top(:40/:30)2xRight leg on top(:30/ :30)